4600 yds

standard 600 w/up

6x150 odds: choice 50 kick, 50 drill, 50 swim
           evens: free DPS, work turns

Main set:
300 pull or swim
2x50 fast, 5 sec. between
300 pull or swim
2x100 (50 fast, 50 recovery)
300 pull or swim
2x150 (50 fast, 50 medium, 50 fast)
300 pull or swim
2x200 1. Build to sprint 2. Fast
300 pull or swim

Warmdown:
4x150 swim or kick